Add antioxidant-rich foods to your daily diet to supercharge your immunity and shield yourself from diseases.
Our bodies are constantly exposed to stress, pollution, and infections, leading to overproduction of free radicals that cause several health ailments. “Free radicals are unstable molecules. In chemical terms, this means they are missing an electron and can cause oxidative stress and damage to our cells. Fortunately, antioxidants step in to neutralize these free radicals, shielding out bodies from harm.”
Let’s understand the role of antioxidants and explore the foods that can help us incorporate them into our daily-diets:
INTERNAL BODYGUARDS:
Preventing cell damage, reducing inflammation, and boosting the immune system are just a few ways antioxidants help keep us healthy. “They are like the body’s defence mechanism, protecting us from the damaging effects of free radicals. If these compounds are not present in sufficient quantities, the body experiences ‘ oxidative stress’, where free radicals accumulate and damage cells, leading to various health issues like accelerated aging, and increased of chronic diseases like cancer, diabetes, heart disease, and neurodegenerative disorders, as well as damage to tissues and organs caused by the unchecked destructive effects of these free radicals.”
AMPLIFY YOUR NUTRIENT INTAKE:
The foundation of a healthy body begins with a well-balanced meal plan. To help you get started:
- Start your day with a bowl of berries and nuts. Berries can include blueberries, strawberries, and raspberries, while nuts can include peanuts, pistachios, and sunflower seeds.
- Add leafy greens to your salads, smoothies, and sauteed dishes. Spinach, fenugreek leaves, and moringa are great options.
- Snack on carrot sticks, sweet potato fries, and crunchy vegetables like broccoli, snap peas, and cucumbers.
- Drink green tea instead of coffee or aerated drinks.
- Indulge in dark chocolate as a sweet treat.
The key is to consume a variety of whole, unprocessed foods to get a range of antioxidants. “Aim to include at least five to seven servings of fruits and vegetables in your diet every day.”
In essence, antioxidants play a vital role in protecting our bodies from damage and boosting our immunity. By incorporating antioxidant-rich foods into our diets, we can lower the risk of chronic diseases and live a healthier, happier life.
VITAL DIETARY ANTIOXIDANTS:
VITAMIN C: This water-soluble antioxidant is an essential dietary nutrient for immune function, collagen production, and iron absorption.
Food sources: Citrus fruits, strawberries, bell peppers and broccoli.
VITAMIN E: This fat-soluble antioxidant protects cell membranes against oxidative damage, supporting skin health and cognitive function.
Food sources: Nuts, seeds, vegetable oils, and leafy greens.
FLAVONOIDS: This group of antioxidants has numerous beneficial health effects, including anti-inflammatory properties, cardiovascular protection, and anti-cancer properties.
Food sources: Berries, apples, onions, tea, and dark chocolate.
CAROTENOIDS: These antioxidants, including beta-carotene, lycopene, and lutein, help protect cells from damage, supporting eye health, immune function and skin health.
Food sources: Sweet potatoes, carrots, tomatoes, and leafy greens.
POLYPHENOLS: This class of antioxidants has potent anti-inflammatory and anti-cancer properties, supporting overall health and well-being. They are also known to improve heart health, brain function and digestion.
Food sources: Green tea, black tea, coffee, dark chocolate, berries, grapes, apples, and spices like turmeric, and cloves.
